Warm up–
2 Rounds
200m Run
15 OHS
10 Groiners (each side)
Shoulder mobility
Dynamic Stretches
Skill–
Movement Prep
Conditioning–
At 0:00
150 Wallballs (20#/14#)
At 8:00
Rest 2 mins
At 10:00
2 Rounds
400m Run
15 OHS (95#/65#)
At 16:00
Rest 2 mins
At 18:00
30 Clean and Jerks (95#/65#)
At 22:00
Rest